Choosing the right diet

According to the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK), diet refers to what a persons eats or drinks during the course of a day. There are many different types of diets, like the Atkins diet, the Zone diet, the South Beach diet and many more. It is important to remember that a diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term. It is much easier to maintain a diet that takes into account the foods that you like and dislike and also include combinations of foods with enough calories and nutrients for good health.

When planning your diet it is important that you consider what calorie level is appropriate for you. Is the diet that you and considering to take nutritionally balanced? Will this diet be pratical and easy to follow? Will the diet be maintainable for the rest of your life? The below information will show you what to look out for in a diet.

Calorie level

Low-calorie Diets. Most weight loss diets provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and activity level. At these calorie levels, diets are referred to as low-calorie diets. Self-help diet books and clinical and non-clinical weight loss programs often include low-calorie diet plans.

The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss). If you can estimate how many calories you eat in a day, you can design a diet plan that will help you lose no more than 1 pound per week. You may need to work with a trained health professional, such as a registered dietitian. Or, you can use a standardized low-calorie diet plan with a fixed calorie level.

The selected calorie level, however, may not produce the recommended rate of weight loss, and you may need to eat more or less.

Good nutrition

Make sure that your diet contains all the essential nutrients for good health. Using the Food Guide Pyramid and the Nutrition Facts Label that is found on most processed food products can help you choose a healthful diet. The Pyramid shows you the kinds and amounts of food that you need each day for good health. The Nutrition Facts Label will help you select foods that meet your daily nutritional needs. A healthful diet should include:

• Adequate vitamins and minerals. Eating a wide variety of foods from all the food groups on the Food Guide Pyramid will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.
• Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat 2-3 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein.
• Adequate carbohydrates. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.
• A daily fiber intake of 20 to 30 grams. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.
• No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).
• At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, per day. You need more water if you exercise a lot.

The different types of diets

Fixed-menu diet. A fixed-menu diet provides a list of all the foods you will eat. The advantages of this kind of diet is that it can be easy to follow because the foods are selected for you. However the disadvanatge of this type of diet is that you get very few different food choices which may make the diet boring and hard to follow away from home. In addition, fixed-menu diets do not teach the food selection skills necessary for keeping weight off. If you start with a fixed-menu diet, you should switch eventually to a plan that helps you learn to make meal choices on your own, such as an exchange-type diet.

Exchange-type diet. An exchange-type diet is a meal plan with a set number of servings from each of several food groups. Within each group, foods are about equal in calories and can be interchanged as you wish. For example, the "starch" category could include one slice of bread or 1/2 cup of oatmeal; each is about equal in nutritional value and calories. If your meal plan calls for two starch choices at breakfast, you could choose to eat two slices of bread, or one slice of bread and 1/2 cup of oatmeal. With the exchange-type diet plans, you have more day-to-day variety and you can easily follow the diet away from home. The most important advantage is that exchange-type diet plans teach the food selection skills you need to keep your weight off.

Prepackaged-meal diet. These diets require you to buy prepackaged meals. Such meals may help you learn appropriate portion sizes. The disadvantage to this is that they can be costly. Before beginning this type of diet, find out whether you will need to buy the meals and how much the meals cost. You should also find out whether the program will teach you how to select and prepare food, skills that are needed to sustain weight loss.

Formula diet. Formula diets are weight-loss plans that replace one or more meals with a liquid formula. Most formula diets are balanced diets containing a mix of protein, carbohydrate, and usually a small amount of fat. Formula diets are usually sold as liquid or a powder to be mixed with liquid. Although formula diets are easy to use and do promote short-term weight loss, most people regain the weight as soon as they stop using the formula. In addition, formula diets do not teach you how to make healthy food choices, a necessary skill for keeping your weight off.

Questionable diets. You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss. Some of these diets may work in the short term because they are low in calories. However, they are often not well balanced and may cause nutrient deficiencies. In addition, they do not teach eating habits that are important for long-term weight management.

Flexible diets. Some programs or books suggest monitoring fat only, calories only, or a combination of the two, with the individual making the choice of both the type and amount of food eaten. This flexible type of approach works well for many people, and teaches them how to control what they eat. One drawback of flexible diets is that some don't consider the total diet. For example, programs that monitor fat only often allow people to take in unlimited amounts of excess calories from sugars, and therefore don't lead to weight loss.

It is important to choose an eating plan that you can live with. The plan should also teach you how to select and prepare healthy foods, as well as how to maintain your new weight. Remember that many people tend to regain lost weight. Eating a healthful and nutritious diet to maintain your new weight, combined with regular physical activity, helps to prevent weight regain.

Resource: The National Institute of Diabetes & Digestive & Kidney Diseases

Fad Diet Types

There are many different fad diet types, each offering a unique theory about the key to successful weight loss. Common types of fad diets include:

* Controlled carb: These diets claim that drastically reducing the amount of carbohydrates in your diet is the key to weight loss. Examples of this type of fad diet include Sugar Busters, The Zone, and The Carbohydrate Addict’s Diet.
* High carb/low fat: These diets are basically the opposite of the controlled carb plan, claiming you’ll lose weight by decreasing fat intake and increasing carbohydrates. Examples of this type of diet include The Good Carbohydrate Revolution or The Pritikin Principle.
* Magic foods: These diets claim that eating large quantities of one particular food is the key to weight loss. Examples of this type of fad diet include The Cabbage Soup Diet or The Grapefruit Diet.
* Liquid diet: These diets use special weight loss shakes as a meal substitute. The most popular example of this type of diet is the Slim Fast Weight Loss Plan.

The Pitfalls of Fad Diets

Although following a fad diet may seem like a great way to lose weight, all fad diet types have significant pitfalls. For example:

• Fad diets are too limiting to be a long term solution to weight loss. When you resume your regular eating habits, you’ll likely regain those excess pounds.
• Fad diets that are very low in calories may make you feel tired, dizzy, and irritable—especially if you’re not getting enough protein and carbohydrates.
• Some people believe that experimenting with fad diets puts a person at risk of developing an eating disorder such as anorexia or bulimia.
  

Since most fad diets are not nutritionally balanced, this approach to weight loss can be very dangerous for young children. In fact, there have been several cases where parents have been charged with neglect for forcing their children to following extreme diets. If you are concerned about your child’s weight, make an appointment to speak with your pediatrician.

A Long Term Weight Loss Solution

If you’re serious about losing weight, you’ll need to make developing healthy habits a top priority. For example:

• Swap soft drinks for water to help you feel fuller between meals.
• Each fresh fruit for dessert instead of sweets.
• Make fast food meals a special treat instead of an everyday occurrence.
• Walk or bike to work instead of driving.
• Join a gym or make plans to exercise with a friend on a regular basis.
  

According to the American Heart Association, a sensible plan for weight loss should include balanced amounts of whole grains, lean meat, fruit, vegetables, and fat-free or low-fat dairy products. You do not need to eliminate any food completely, although you are encouraged to watch your intake of saturated fat, trans fat, and cholesterol.

The South Beach Diet Defined

The South Beach diet is a diet plan started by Miami, Florida-area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research. The diet first appeared in a book of the same name published by Rodale Press.

Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.

The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.


Phase I

The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds. For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches.

Phase I: Authorized foods

* Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round

* Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast

* Seafood: All types of fish and shellfish

* Veal: Chop, cutlet, leg; top round

* Lunchmeat: Fat-free or low-fat only

* Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string

* Nuts: Almonds (15), peanut butter (2 tbs), peanuts (20 small), pecan halves (15), pistachios (30)

* Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired

* Tofu: Use soft, low-fat or lite varieties

* Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini

* Fats: Canola oil, olive oil

* Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)

* Sweet treats (limit to 75 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute

Phase II

After 2 weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index (a ranking system for carbohydrates based on their effect on blood glucose levels in the first two hours. It compares carbohydrates gram for gram in individual foods, providing a numerical, evidence-based index of postprandial (post-meal).

Phase III

After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.

The diet distinguishes between good and bad carbohydrates, and good and bad fats.

* "Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
* "Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.

The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.

The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.

In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods that would be designed to meet the requirements of the diet.

Stir-fried Turkey Strips & Salad

Stir-fried Turkey Strips & Salad (Calories 417) (Carbs 11.5g)
6 oz (165g) (raw weight) boneless, skinless turkey breast (172)
2 tsp olive or canola oil (90)
1 clove minced/chopped garlic
1/4 tsp paprika
2 cups (5 oz/140g) lettuce (Cos/Romaine are best) (20)
1 cup (4 oz/110g) sliced cucumber (10)
6 cherry tomatoes (30)
1 tbsp reduced-fat dressing (50)
1 tbsp pumpkin seeds (45)

Recipe Instructions

1. Cut the turkey breast into thin strips and sprinkle with paprika.
2. Heat oil in a non-stick skillet/pan, add the turkey strips and cook quickly turning all the time, for 4-5 minutes.

Salmon Filet with Mayonnaise & Vegetables

Salmon Filet with Mayonnaise & Vegetables (Calories 355) (Carbs 10g)
5 oz (140g) (raw weight) salmon filet/cutlet (250)
1 tbsp low-fat mayonnaise (50)
5 cherry tomatoes (30)
1/2 cup (3 oz/85g) cooked broccoli (25)

Recipe Instructions

1. Place salmon under hot broiler/grill together with the tomatoes.
2. Cook for 5 minutes on both sides, turning once.
3. Top the salmon with mayonnaise and serve with cooked broccoli.

Cheese Topped Chicken & Mashed Cauliflower

Cheese Topped Chicken & Mashed Cauliflower (Calories 334) (Carbs 12g)
5 oz (140g) (raw weight) boneless, skinless chicken breast (162)
2 tbsp (1 oz/28g) shredded/grated low-fat cheese (70)
1 medium tomato, sliced (35)
1/4 tsp black pepper; 1 tsp olive or canola oil (45)
4 oz (110g) cauliflower flowerets (florets) (25)
1 tsp (5g) light butter (17)

Recipe Instructions

1. Beat the chicken breast to flatten, place in oven dish and drizzle oil over.
2. Cook, covered in foil, in oven preheated to 180 degrees, for 20 minutes.
3. Remove chicken from oven, top with sliced tomato, cheese, grill until cheese melts.
4. Boil or microwave cauliflower until soft, mash with butter and pepper.

Healthy Diet Recipes Blog

Finally, a blog dedicated to our well-being. Its time to take control of your health and feel good along the way. We'll focus on Healthy Diet Tips, Strategies, Methods, Recipes, Exercises and the like. We all know how important it is to stay in shape, and how important it is to know how to stay in shape the right way. We all have our "Healthy Diet Recipes", why not share it for good of mankind. Phew! Thats a wrap!